Summer is slowly creeping up on us.

Which means thousands of people are about to do the same thing they do every year.

Crash diet.

Hours of cardio.

Eat as little as possible.

Lose weight as quickly as possible.

And by December...

The number on the scale is lower.

But they don't actually look the way they hoped.

Why?

Because losing weight isn't the same as losing fat.

Weight is made up of both muscle and fat.

If all you do is starve yourself and do endless cardio, you'll lose both.

Yes, you'll weigh less.

But you'll also have less muscle.

That means:

The goal shouldn't be to lose weight.

The goal should be to lose fat while keeping your muscle.

That's how your body actually changes shape.

Before you think about calories...

Start here.

Aim for 2-3 litres of water every day.

Water helps reduce cravings.

It helps your palate adjust away from sugary foods and drinks.

And if you're hydrated, you're far less likely to reach for snacks and cooldrinks throughout the day.

Hydration isn't exciting.

But it's the foundation everything else sits on.

This is the biggest difference between people who simply lose weight...

...and people who actually look lean.

Strength training tells your body:

"Keep this muscle."

That means while you're losing fat, you're holding onto the muscle that gives your body its shape.

Focus on getting stronger.

Practice:

And keep increasing your daily movement.

Walk more.

Take the stairs.

Park a little further away.

Those extra steps add up without exhausting you.

Remember:

Cardio burns calories while you're doing it.

Muscle burns calories all day. (You get.)

That's why building muscle is one of the smartest long-term investments you can make.

This one is simple.

Eat mostly whole foods.

Things like:

🥔 Potatoes

🍚 Rice

🥩 Meat

🥚 Eggs

🫘 Beans and lentils

🥦 Vegetables

When most of your meals come from your own kitchen, they're usually more filling and much harder to overeat.

At the same time:

❌ No cooldrinks.

❌ No snacks.

❌ No fast food.

The less you rely on highly processed foods, the easier it becomes to stay consistent.

Chase better habits.

Drink your water.

Build muscle.

Eat mostly whole foods.

If you do those three things consistently, your body composition will change.

Not just your body weight.

And that's what most people are actually after.

Talk soon,

Thando 💧

P.S. Thank you to everyone who has enquired about 1-on-1 coaching.

I sincerely apologise if I haven't replied to your email yet. The response has been much bigger than I expected, and I've been working my way through each enquiry individually to make sure I choose the right people and give everyone the attention they deserve.

I expect to have responded to everyone by tomorrow.

A few people have also asked whether anything discussed during our coaching sessions would ever be shared on my social media or with anyone else.

Absolutely not.

Everything we discuss is strictly confidential.

Just like any professional coaching relationship, there is client-coach confidentiality. Your personal information, your goals, your struggles, your progress, and anything else we discuss will remain private.

My goal is to create a space where you can be completely honest without worrying that your story will end up on TikTok or anywhere else.

If you're still interested in working with me, you can send me an email with:

📧 [email protected]

I'm intentionally keeping the number of coaching clients very small so I can provide each person with the time and attention they deserve. Once all available spots are filled, I'll open another intake when space becomes available.

You can also catch up on previous newsletters anytime at https://heythando.beehiiv.com.